Exercises

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Hammer Time

By Hilary Achauer

In Exercises

April 15, 2015

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The CrossFit Games have twice exposed athletes who didn’t know how to swing a sledgehammer. Moe Kelsey and Dan Hollingsworth offer tips for mastering this basic functional movement.

It was a “blue-collar test.”

The fourth event at the 2009 CrossFit Games started with a 500-m row. Once the row was completed, athletes had to drive a 4-foot stake into the ground with a sledgehammer until no more than 6 inches remained above… Continue Reading

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3-2-1 … Snow!

By Hilary Achauer

In Exercises

February 12, 2015

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Functional fitness means being ready for the challenges of the real world. With winter upon us, we examine the connection between the barbell and the snow shovel.

One weekend, my husband and I decided our front lawn needed to go. Short on money and sense, we grabbed pickaxes and shovels and attacked the mess of dying grass, weeds and dirt in front of our house.

Monday came, and both of us… Continue Reading

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In Coaching, Exercises

January 26, 2015

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Expert Dave Newman dissects the double-under and offers tips that transfer over to triple-unders.

On the surface, the double-under is simple. Grab a jump rope and let it pass under your feet twice each time you jump.

When double-unders go well, they are a thing of beauty. The rope is a blur as the athlete bounds up and down, relaxed and composed, the calm in the eye of a storm.

When double-unders fall apart, it’s painful to… Continue Reading

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Squat Fix: Falling Backward

By Andréa Maria Cecil

In Coaching, Exercises

October 19, 2014

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CrossFit HQ’s Russell Berger and Pat Sherwood dissect a common problem: athletes who fall backward when learning the air squat.

Longtime CrossFit trainers have seen it more times than they can count: an athlete falls on his butt at the bottom of the air squat.

The hips go back and down, but then the chest falls. When he tries to regain a neutral midline, it’s time for someone to yell “timber!”

But why… Continue Reading

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The Optimal Shoulder

By Zachary Long and Brian Casto

In ExPhysiology, Exercises

September 24, 2014

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Strong shoulders are the key to performance overhead, and four simple movements can help you improve mobility and stability.

A look back at the workouts from CrossFit.com for the 2013 year reveals that over 80 percent of them involved at least one exercise that had a transfer of force through the shoulder girdle.

Therefore, proper function of the shoulder is critical for both optimal performance and injury prevention. An… Continue Reading

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In Coaching, Exercises

August 28, 2014

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Want to get better at strict pull-ups? Bill Starr says the secret is simple programming and a lot of dedication.

In the CrossFit Journal article “The Arms Race and Olympic Lifting,” I stated I didn’t think Olympic lifters should do specific work on their biceps. I noted that these athletes get plenty of work for their biceps through all the heavy pulling they do regularly: power cleans, power snatches, full cleans and… Continue Reading

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In CrossFit, Exercises

November 25, 2013

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Pat Sherwood confesses to a history of biceps curls before detailing favorite WODs that helped him stay fit on an epic motorcycle trip.

In early 2005, I received a phone call from my buddy Dave Castro, who told me I needed to check out the gnarly workouts on a website he had recently discovered.

I pulled up CrossFit.com and saw “Deadlift 1-1-1-1-1-1-1.”

At that moment in my life, I had been doing… Continue Reading

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The Everett Warm-Up

By Josh Everett

In Coaching, CrossFit, Exercises, HD Videos

April 15, 2012

Video Article

HQ trainer and old-school CrossFitter Josh Everett takes you through his warm-up, which is designed to get the body primed for high-intensity functional movement.

In Part 1, Everett breaks things down:

1. General monostructural warm-up
2. General joint/muscle mobility
3. Specific joint/muscle mobility
4. Specific movement prep

“The first time your heart rate spikes, you don’t want it to be when you attack that WOD ’cause it’s gonna… Continue Reading

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